Litsoako (4 servings approx.)

• Komiki e 1 / 190g quinoa (E hlatswitswe/e kolobisitswe/e qhibilwe)
• Likopi tse 2 / Lekotikoti le 1 (398ml) Linaoa tse Ntšo tse phehiloeng (tse tšolotsoeng/li hlatsoitsoe)
• Khaba e 3 ea Oli ea Mohloaare
• 1 + 1/2 Cup / 200g Onion - e khaotsoeng
• 1 + 1/2 Cup / 200g Red Bell Pepper - e khaotsoe likotoana tse nyane
• 2 tablespoon Garlic - e khabeloa hantle
• 1 + 1/2 Cup / 350ml Passata / Tomato Puree / Litamati Tse Kgetsoeng
• Teapone e 1 ea Oregano e omileng
• 1 Teaspoon e 1 ya Kumine ya Ground
• 2 Teaspoon Paprika (HA E TSOE)
• 1/2 Tsp Pepere e Ntšo e Ground
• 1/4 Teaspoon ya Cayenne Pepere kapa ho latswa (ho ikgethela)
• 1 + 1/2 Likopi / 210g Lithollo tsa Poone e Hatselitsoeng (o ka sebelisa poone e ncha)
• 1 + 1/4 Cup / 300ml Moroho oa Meroho (Sodium e Tlase)
• Eketsa Letsoai ho Latsoang (1 + 1/4 Tsp ea Letsoai le Pinki la Himalayan le khothalelitsoe)

Khabisa:

• 1 senoelo / 75g Green Onion - e khaotsoe
• 1/2 ho isa ho 3/4 senoelo / 20 ho isa ho 30g Cilantro (makhasi a Coriander) - e khaotsoe
• Lime kapa lero la Lemone ho latsoa
• Notsa oli ea mohloaare e sa hlakeheng

Mokhoa:

1. Hlatsoa quinoa ka botlalo ho fihlela metsi a hlakile 'me a inela metsotso e 30. Hlakola 'me u e tlohele hore e lule ka har'a sefa.
2. Hlakola linaoa tse ntšo tse phehiloeng 'me u li lumelle ho lula ka har'a sefa.
3. Ka pitseng e sephara, futhumatsa oli ea mohloaare ka mocheso o mahareng ho isa bohareng. Kenya onion, pepere e khubelu le letsoai. Fry ho fihlela o sootho.
4. Eketsa konofolo e khaotsoeng ebe u e halika metsotso e 1 ho isa ho e 2 ho fihlela monko o monate. Ebe, eketsa linoko: oregano, komine e fatše, pepere e ntšo, paprika, pepere ea cayenne. Fry bakeng sa metsotso e 1 ho isa ho e 2.
5. Eketsa pasata/tomate puree ebe u pheha ho fihlela e teteaneng, metsotso e ka bang 4.
6. Eketsa quinoa e hlatsoitsoeng, linaoa tse ntšo tse phehiloeng, poone e hatselitsoeng, letsoai le moro oa meroho. Hlohlelletsa hantle 'me u belise.
7. Koahela 'me u fokotse mocheso ho ea tlase, pheha metsotso e ka bang 15 kapa ho fihlela quinoa e butsoitse (eseng mushy).
8. Bula, khabisa ka onion e tala, cilantro, lero la lime le oli ea mohloaare. Kopanya ka bonolo ho qoba mushiness.
9. Sebeletsa ho chesa. Recipe ena e nepahetse bakeng sa ho rera lijo 'me e ka bolokoa ka sehatsetsing matsatsi a 3 ho isa ho a 4.

Malebela a Bohlokwa:

• Sebelisa pitsa e pharaletseng ho pheha le ho feta.
• Hlatsoa quinoa hantle ho tlosa ho baba.
• Ho kenya letsoai ho onion le pepere ho thusa ho ntša mongobo bakeng sa ho pheha kapele.